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High Protein Tomato Soup - Comforting, Creamy, and Satisfying

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Olive oil: For sautéing and flavor.
  • Yellow onion (1 medium), chopped: Adds sweetness and body.
  • Garlic (3–4 cloves), minced: Essential for depth.
  • Tomato paste (2 tablespoons): Concentrated umami and color.
  • Crushed tomatoes (28-ounce can): The base; fire-roasted if you like a smoky note.
  • Low-sodium vegetable or chicken broth (3 cups): Adjust for thickness.
  • Cannellini or great northern beans (1 can, drained and rinsed): Creamy protein without changing the flavor.
  • Plain Greek yogurt, 2% or 0% (3/4 cup): Adds creaminess and more protein.
  • Dried basil (1 teaspoon) and dried oregano (1/2 teaspoon): Classic Italian herbs.
  • Smoked paprika (1/2 teaspoon): Gentle warmth and depth.
  • Red pepper flakes (pinch to 1/4 teaspoon): Optional heat.
  • Balsamic vinegar or red wine vinegar (1–2 teaspoons): Brightens the soup at the end.
  • Salt and black pepper: Season generously to taste.
  • Fresh basil or parsley (optional), chopped: For garnish.
  • Parmesan (optional), grated: A savory finishing touch.

Method
 

  1. Sauté the aromatics: Heat 1 tablespoon olive oil in a large pot over medium heat. Add chopped onion and a pinch of salt. Cook 5–7 minutes until soft and translucent. Stir in minced garlic and cook 30–60 seconds until fragrant.
  2. Build the base: Add tomato paste. Cook, stirring, for 1–2 minutes to caramelize it slightly. Sprinkle in dried basil, oregano, smoked paprika, and red pepper flakes (if using).
  3. Add tomatoes and broth: Pour in crushed tomatoes and 3 cups broth. Stir well, scraping up any browned bits from the bottom of the pot.
  4. Add the beans: Stir in the drained white beans. Bring to a gentle boil, then reduce to a simmer. Cook 12–15 minutes to let flavors meld.
  5. Blend until smooth: Use an immersion blender to puree the soup until silky. Or carefully transfer in batches to a countertop blender. Blend until smooth and return to the pot. If it’s too thick, add a splash more broth.
  6. Stir in the yogurt: Turn the heat to low. Whisk the Greek yogurt in a small bowl with a ladle of hot soup to temper it, then stir it back into the pot. This prevents curdling and keeps the texture creamy.
  7. Finish and balance: Add 1–2 teaspoons balsamic or red wine vinegar. Taste and adjust salt and pepper. If the tomatoes are very acidic, add a pinch of sugar; if they’re dull, add another splash of vinegar and a crack of pepper.
  8. Serve: Ladle into bowls. Top with chopped fresh basil or parsley and a sprinkle of Parmesan if you like. Add a drizzle of olive oil for a glossy finish.